We are coming up on a busy time of the year, it can be hard to make sure we eat well enough to fuel our body with food that will give us the energy we need to get through it all. These banana energy bites from Eating Well are a great make-ahead snack or breakfast idea that gives the body what it needs in a healthy, but tasty little treat.
These banana energy bites are packed full of nutritious ingredients, and some mini chocolate chips for fun! Another bonus? They are no-bake. They come together in one bowl in less than ten minutes. How easy is that?
Banana Energy Bites Ingredients
The core of these treats comes from one ripened banana. Bananas are full of fiber, potassium, vitamin B6, vitamin C, and antioxidants and phytonutrients. The high amount of potassium makes them good for your heart health. Ripened bananas are also full of natural sugar, which can help give the body energy.
Pepitas are shelled pumpkin seeds that add a nutritious crunch to our banana energy bites. These little green seeds pack a punch, serving up protein, unsaturated fatty acids, vitamins, and minerals.
Pepitas have anti-inflammatory benefits, which help lower inflammation in our body. They are also a good source of fiber. Magnesium is a mineral found in pepitas, which helps regulate blood sugar levels. Keeping us steady throughout the day.
Dried cranberries provide a boost of vitamin C, to help combat any germs floating around that can knock us down. Cranberries are mostly carbs and sugar, which the body needs to produce energy. They also contain manganese, vitamin E, vitamin K1, copper, and antioxidants.
Peanut butter is an excellent source of protein and good fats to keep you going. Peanut butter also contains Vitamin E, Niacin, manganese, B6, and magnesium. You can use any peanut butter or nut butter you like here.
Rolled oats contain protein, fiber, iron, thiamine, potassium, phosphorus, and magnesium, and they give our banana energy bites a nice chewy texture. Oats are famous for lowering cholesterol and benefiting heart health, but they also lower blood sugar, contain antioxidants, and improve digestion. Oats are also great at keeping us feeling full so we can carry on with our day with a happy belly.
Even chocolate can have benefits, more so the darker you go. Dark chocolate is rich in antioxidants, which benefit heart health, balance the immune system, improve brain function, and reduce stress.
With all of these powerhouse ingredients, these banana energy bites will help fill us up and keep us going during those busy days.
Tea and Mindfulness
Of course, even on busy days, we need to make time for tea. The effort taken to prepare and enjoy a nice cup can help us find mindfulness when things seem overwhelming. Be present with the ritual of making, pouring, and sipping your tea.
Research has shown that practicing mindfulness lessens stress, reduces rumination (focusing too much on a negative thought), improves memory and focus, and eases emotional reactivity.
For my mindful moment making and enjoying these banana energy bites, I chose our Banana Bread herbal dessert tea. This herbal tea is a blend of honeybush tea, cocoa nibs, cinnamon, apple pieces, calendula, and banana and chestnut essences, making for a rich, dessert-style cuppa.
If you need the caffeine to go with your banana energy bites, my go-to is our House Blend. this tea is a robust blend of Assam and Ceylon teas with a touch of creamy vanilla. I prefer it with some milk. It doesn't need a sweetener, but if you like your tea sweetened, try our vanilla sugar dust, which is a delightful combination of sugar and vanilla bean.
Need an energy boost while you party through the night, or maybe just past your bedtime? Try these three green tea shots to keep you going.
Banana Energy Bites Recipe
- 1 over-ripe banana
- 1 cup quick rolled oats
- 1/2 cup pepitas, preferably roasted and salted
- 1/2 cup dried cranberries
- 1/4 cup miniature chocolate chips
- 1/2 cup peanut butter, or your preferred nut butter
Mash banana in a large bowl
Add remaining dry ingredients and mix
Add peanut butter and mix until all of the dry ingredients are coated
Roll balls between your hands to whatever size you prefer
Banana energy bites will last in the refrigerator for three days
Makes 16-32 bites, depending on size